Breathe Magazine

Weighing in on kids’ fitness.

As the obesity epidemic continues to encase America’s youth, parents are beginning to learn, now more than ever, the importance of instilling healthy habits in their children. The earlier in life a habit is taught, the more likely it is to be woven into the fiber of your child’s being. Cover your mouth when you sneeze. Brush your teeth before bed. Wash your hands. Parents stress these health habits thousands of times every day to their children (in spite of being met with incessant eye rolls) in the hopes of raising a healthy child into healthy adulthood. Yet, all too often, the importance of exercise and physical activity gets left off the list.
But what is appropriate exercise for your child’s age, and how can you ensure your child reaps all the benefits of regular exercise while staying safe and having fun?

bringing up baby

From the time kids are born, “active play” takes a huge role in your child’s development. There are no specific activity recommendations for infants, but parents should encourage the development of motor skills by providing a safe environment for play, while limiting the time your baby spends in car seats, strollers and walkers. During infancy and toddler-hood, children develop and improve their motor skills, coordination and balance, and these skills continue to sharpen as your child ages.

“It is a very individual process,” says Dr. Stephen M. Swirsky, DO, a pediatric orthopedic surgeon who specializes in pediatric and adolescent sports medicine at Miami Children’s Hospital in Miami, FL. “That being said, most recreational sports allow kids to begin participation at around age five, which is when kids start to exhibit higher levels of coordinated movement. Coincidently, that is also the age that kids begin to listen a little better and follow instructions.”

child’s play

It’s important to expose your young child to many different physical activities to ensure the development of various motor skills and to provide variety to allow your child to find something active that they truly enjoy. Plan structured, organized playtime with your child each day (if possible, outdoors and with other kids). Letting your kids play tag at the park for an hour or more after school is a great way to get in some exercise and have fun. Organized sports are also a great way to socialize your child and help them learn teamwork. According to the National Strength and Conditioning Association (NSCA), children can start strength training activities, such as pushups and crunches, as early as six years-old, as long as they can follow directions and perform the exercises safely.

The purpose of strength training for children is to build muscle endurance and strength, not to bulk up. If your child expresses interest in strength training, remind them of the health benefits, such as strengthening their bones, boosting their metabolism, promoting healthy blood pressure and cholesterol levels, and helping to maintain a healthy weight. Not only this, but strength training can improve your child’s self-esteem and instills confidence that will last them a lifetime. Take the focus off of working out to improve physical appearance and put it back on health, where it belongs.

teen in training

Training to increase muscle size and definition is best left for teenagers who have finished puberty, when their bodies are better able to handle the stress of heavier weights. It is important to make the distinction between strength training and weightlifting. Weightlifting, bodybuilding, and power lifting are usually competition-based with emphasis on who can be the biggest and the strongest. This kind of competition can put too much stress on a young child’s muscles, tendons, and growth plates that have not yet been fused to bone, which can cause irreversible damage. Heavy weights should be left for teens whose growth plates have already fused, and are mature enough to handle the competition.

During puberty, teenagers experience bodily changes as they mature into young adults. As they grow taller and stronger, teens’ bodies are better able to handle higher impact, more physically demanding activities.

Experts recommend 30-60 minutes of physical activity for adolescents. By this age, your teen can choose their own activities, based on their interests. Competitive sports are always a great option, but you may find your teen is drawn to more mature activities such as fitness classes, exercise videos and working out in a gym setting.

Just like with adults, it’s best to pay a visit to your child’s doctor before starting an exercise regimen. If your doctor gives the go-ahead, it’s a good idea to consult with a professional. “Find a physical therapist, athletic trainer or a trainer who is educated in exercise physiology to develop a good structured, progressive program,” advises Swirsky. “Make sure that the training is done in moderation and with good form.”

If sports aren’t your kid’s thing, group fitness classes designed specifically for children have grown in popularity since physical education classes have begun to be cut from school districts. When exercising, remember that it’s always important for your child to warm up for about 5-10 minutes, followed by some light stretching. Warming up prepares the muscles for the workout, and reduces the risk of injury. When lifting weights, children should focus on lighter weights and high reps (12-15 reps is usually sufficient) to promote muscle endurance and to protect their still developing bones. Or, your child can skip the weights altogether and use their own body weight as resistance with exercises like push-ups and crunches.

As a parent, your role is to equip your child with the skills and habits to live a long and fulfilling life. Helping your child gain an appreciation for their body and health is one of the greatest gifts you can give. “Parents need to be smart about what they allow their kids to do,” says Swirsky. “Be involved in the kids’ activities and life, self-educate as much as possible, and most importantly, let your kids have safe fun.” Showing your child through both words and example that exercise is not just necessary, but also fun, will set them on the path to lifelong health. •

Kelly Turner is an ACE-certified personal trainer and freelance writer from Seattle, WA. To read more from Kelly, visit her personal training blog at everygymsnightmare.com.

inside information
While it is important to make sure your child’s body is healthy, it is also important to make sure your child has a healthy body image. To build self-esteem and positive body image, talk to your kids directly and honestly about loving themselves, inside and out. Here are some ways to get started:

Use the media to fuel the conversation. Your child is bombarded with images of skinny celebs and scantily clad models every day. Ask her how it makes her feel to see these images, and explain that what she sees in the media isn’t real—it’s done with computers, camera filters, and makeup. Seeing is believing: go to Dove’s Campaign for Real Beauty website (campaignforrealbeauty.com) and show your child a video clip that demonstrates how makeup artists and computer geniuses transform a regular woman into an airbrushed ad.

Compliment what matters. While everyone likes to hear they look good, it’s important to make sure your children know they are worth more than their appearance. Compliment them on things they can really be proud of­—like being intelligent, compassionate, responsible, hardworking, or helpful. It’s important for children to realize it’s the quality of their character, not how they look that matters most.

Practice what you preach. Kids are little sponges and will soak up any negativity around them. Don’t put yourself down in front of your child, talk about how you need to lose weight, or how fat you look. Don’t label foods as “good” or “bad” or talk about your newest diet, as it can confuse your child and set them up for future issues with food. Always lead by example, and allow your child to see you getting regular exercise, eating a variety of healthy foods and having fun while doing it!

Celebrate the differences. Let your child know that everyone comes in different shapes, sizes and colors—and that is what makes us all beautiful. Explain to your child that how she looks is decided by genes and ancestry, and that how she looks is a little piece of your family’s legacy.